Somali Carbohydrate Counting Guide 2016 Carol Brunzell, RDN, LD, CDE, Antoinette Moran, MD, Loren Purcell, BFA, Deqa Farah, RD, LD, Jennifer Kyllo, MD, Phillip Plager, BA, Muna Sunni, MBBCh, MS
Eating a well-balanced diet is an important part of keeping your child healthy and controlling your child s blood sugars. A healthy diet contains foods from the following food groups: Starches and Grains Vegetables Fruit Dairy Meats, Chicken, Fish, Eggs, Beans, Nuts and Seeds Fats
For a Healthy Diet: Make half your plate fruits and vegetables. Eat red, orange and dark-green vegetables, such as tomatoes, carrots, and leafy green vegetables such as spinach and lettuce with meals and for snacks. Choose fresh or canned fruit packed in its own juice more often than fruit juice. Drink skim or 1% milk. They have the same amount of calcium as whole milk, but less fat. Try calcium-fortified soy milk instead of dairy if you cannot drink milk from cows. Eat more whole grains. Check the ingredients on food packages. Choose 100% whole-grains, flours, cereals, breads, rice, and spaghetti. Choose healthy sources of protein. Twice a week, eat fish or seafood. Eat beans, a natural source of protein and fiber. Keep meat and chicken low in fat. Trim away any fat on meat and take the skin off chicken. Choose mostly heart healthy fats. Healthy fats are in vegetable oils, nuts, seeds, avocados, and fat from fish and seafood. Less healthy fats are fats from fatty meats, fatty dairy products, ghee, butter, and stick margarine. Choose sweets and sweet drinks less often. Drink more water instead of sweet drinks. Eat desserts and sweet treats less often. Do not add extra sugar to juice and other foods.
Not All Foods Affect Blood Sugar the Same Way There are six different nutrients in foods: Carbohydrate, protein, fat, vitamins, minerals, and water. All of these nutrients are found in healthy foods and give your child the energy he/she needs to grow normally. Of these nutrients, carbohydrates have the greatest effect on blood sugar. Carbohydrates in Foods The two main types of carbohydrates found in foods are starches and sugars. Both types affect blood sugar equally when eaten in similar amounts. Foods that contain healthy carbohydrates include all types of grains and grain products (bread, rice, pasta, and cereal-100% whole grains are best), fruits (fresh fruit, canned and dried fruit, and fruit juice), vegetables, but starchy vegetables have the most carbohydrate (white potatoes, sweet potatoes and yams, corn, green peas, and winter squash), milk and yogurt, and beans, peas, and legumes (red beans, cow peas, mung beans, lentils etc). Foods that contain less healthy carbohydrates are candy, desserts, salty and fatty snack foods, and sweet beverages.
Insulin The body needs insulin in order to use the energy from carbohydrates in foods, and keep blood sugars in a healthy range. The amount of insulin your child needs depends on the amount of carbohydrate that is in the food or beverage. The more carbohydrate that is consumed, the more insulin will be needed. If your child receives rapid-acting analog insulin such as Humalog (Lispro), Novolog (Aspart) or Apidra (Glulisine), or if your child receives short-acting insulin (Actrapid, Soluble/Regular), the amount of insulin he or she needs will be based on an insulin-to-carbohydrate ratio which will be determined by your child s doctor. This is usually prescribed as the number of grams of carbohydrate that require 1 unit of insulin. In some cases, if rapid-acting or short-acting insulin is not available and your child is receiving intermediate-acting insulin (Mixtard; NPH; Novomix), you will not be able to adjust the insulin based on the number of carbohydrates your child takes, and instead you must give your child the number of grams of carbohydrate at each meal that your doctor prescribes. Good diabetes control is possible with both methods.
Calculating Carbohydrates and Reading Food Labels In order for you to calculate how much insulin to give your child for meals and snacks, you will need to count the amount of carbohydrates in the food your child eats. Reading food labels on packages, cans, and bags is one way to find out how much carbohydrate is in a food item: Nutrition Facts Serving Size 1 cup (249g) Servings Per Container 8 Amount Per Serving Calories 170 Total Fat 7g Saturated Fat 1.5g Trans Fat 0g Cholesterol 15g Sodium 360g Total Carbohydrate 17g Dietary Fiber 4g Sugars 9g Protein 11g Vitamin A 15% Calcium 4% Vitamin C 25% Iron 15% *Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. Calories: 2,000 2,500 Trans Fat Saturated Fat Cholesterol Sodium Total Carbohydrate Dietary Fiber Less than Less than Less than Less than Calories from Fat 60 56g 20g 300mg 2,400mg 300g 25g Calories per gram Fat 9 Carbohydrate 4 Protein 4 % Daily Value* 11% 8% 5% 19% 6% 16% 80g 25g 300mg 2,400mg 375g 30g First: Look at the "Serving Size" for the amount of food that equals one serving. This example says a serving is 1 cup. The weight of the food is 249 grams. You can ignore the weight. Second: Look at the Total Carbohydrate. This example says there is 17 grams of total carbohydrate. You can ignore the dietary fiber and dietary sugar. They are included in the Total Carbohydrate amount of 17 grams. If your child is going to eat more than one serving, for example 2 cups, then you need to multiply 17 grams x 2 which equals 34 grams of carbohydrate. Insulin Calculation Example If your child is going to eat 2 cups of this food above, and needs 1 unit of rapid-acting insulin for every 15 grams of carbohydrate, you can round the 34 grams down to 30 grams (it s close enough), and give your child 2 units of rapid-acting insulin for this food. Remember that the dose of rapid-acting insulin depends on your child s insulin-to-carbohydrate ratio.
Measuring Cups, Spoons, and Food Scale
Grains, Beans, Sauce, Potato and Bread Bariis ⅟₂ Cup = 22 g carbohydrate Bariis 1 Cup = 44 g carbohydrate Baasto ⅟₂ Cup = 22 g carbohydrate Baasto 1 Cup = 44 g carbohydrate Soor/ Shuuro ⅟₂ Cup = 19 g carbohydrate Soor/ Shuuro 1 Cup = 38 g carbohydrate Qamadi/ Sareen ⅟₂ Cup = 22 g carbohydrate Qamadi/ Sareen 1 Cup = 44 g carbohydrate Mushaari ⅟₂ Cup = 14 g carbohydrate
Grains, Beans, Sauce, Potato and Bread Mushaari 1 Cup = 27 g carbohydrate Ambuulo Sareen ⅟₂ Cup = 15 g carbohydrate Ambuulo Sareen 1 Cup = 30 g carbohydrate Ambuulo Galey ⅟₂ Cup = 15 g carbohydrate Ambuulo Galey 1 Cup = 30 g carbohydrate Ambuulo Bariis ⅟₂ Cup = 15 g carbohydrate Ambuulo Bariis 1 Cup = 30 g carbohydrate Maraq Digir ⅟₂ Cup = 15 g carbohydrate Maraq Digir 1 Cup = 30 g carbohydrate
Grains, Beans, Sauce, Potato and Bread Digir ⅟₂ Cup = 15-20 g carbohydrate Maraq Bilaash ⅟₂ Cup = 5 g carbohydrate Spaghetti Sauce (Jar) ⅟₂ Cup = 12 g carbohydrate Spaghetti Sauce (Home) ⅟₂ Cup = 6 g carbohydrate Baradho 1 (5⅟₂ oz) = 34 g carbohydrate Anjeero/ Lahooh 1 (2 oz.) = 14 g carbohydrate Malawah 1 (2 oz.) = 18 g carbohydrate Muufo Baraawe 1 (1.8 oz.) = 26 g carbohydrate Muufo 1 (3 oz.) = 34 g carbohydrate
Grains, Beans, Sauce, Potato and Bread Sabaayadi/ Burkaaki 1 = 37 g carbohydrate Pocket Bread ⅟₂ Pocket = 15 g carbohydrate Hambasha ⅟₂ Slice = 28 g carbohydrate Rooti Somali ⅟₂ Rooti = 30 g carbohydrate Whole Wheat Bread 1 Slice = 11 g carbohydrate Whole Wheat Bread 1 Slice = 14 g carbohydrate Breakfast Cereal Carbs will vary. Check label.
Fruit and Fruit Juice Sm/ Md/ Lg Banana Sm: 23 g / Md: 27 g / Lg: 30g Medium Apple 19 g carbohydrate Medium Pear 25 g carbohydrate Medium Orange 21 g carbohydrate Clementine 9 g carbohydrate Medium Peach 14 g carbohydrate Kiwi 11 g carbohydrate Strawberries ⅟₂ Cup = 6 g carbohydrate Mango ⅟₂ Cup = 12 g carbohydrate
Fruit and Fruit Juice Watermelon ⅟₂ Cup = 6 g carbohydrate Papaya ⅟₂ Cup = 8 g carbohydrate Pinneapple ⅟₂ Cup = 11 g carbohydrate Grapes 17 = 15 g carbohydrate Unsweetened Applesauce ⅟₂ Cup = 14 g carbohydrate Unsweetened Canned Fruit 1 Container = 17 g carbohydrate Dates 2 = 15 g carbohydrate Apple Juice ⅟₂ Cup = 14 g carbohydrate Apple Juice 1 Cup = 28 g carbohydrate
Fruit and Fruit Juice Orange Juice ⅟₂ Cup = 13 g carbohydrate Orange Juice 1 Cup = 26 g carbohydrate Mango Juice ⅟₂ Cup = 16 g carbohydrate Juice Boxes 1 = 24 g carbohydrate
Milk, Yogurt and Cheese Lowfat Milk 1 Cup = 13 g carbohydrates Buttermilk 1 Cup = 13 g carbohydrate Plain Yogurt 1 Cup = 19 g carbohydrate Flavored Yogurts Carbs will vary. Check label. Yogurt Drink 1 bottle = 36 g carbohydrate Cheese 0 g carbohydrate
Vegetables Isbinaasha ⅟₂ Cup = 4 g carbohydrate Cabbage ⅟₂ Cup = 4 g carbohydrate Ansalaato/ Saladh ⅟₂ Cup = 1 g carbohydrate Ansalaato/ Saladh ⅟₂ Cup = 1 g carbohydrate Vegetables ⅟₂ Cup = 2-6 g carbohydrate Frozen Vegetables Carbs will vary. Check label.
Meat, Chicken, Fish, Eggs Beef 0 grams carbohydrate Goat 0 grams carbohydrate Goat Liver 0 grams carbohydrate Goat Kidney 0 grams carbohydrate Lamb 0 grams carbohydrate Camel 0 grams carbohydrate Fish/ Seafood 0 grams carbohydrate Chicken 0 grams carbohydrate Eggs 0 grams carbohydrate
Fats and Oils Ghee 0 g carbohydrate Oil 0 g carbohydrate Butter 0 g carbohydrate Tub Margarine 0 g carbohydrate Salad Dressing 2 Tablespoons = 0-8 g carbohydrate Mayonnaise 0 g carbohydrate
Meat, Chicken, Fish, with Sauces Oodkac 0 g carbohydrate Suqaar ⅟₂ Cup = 5 g carbohydrate Suqaar 1 Cup = 10 g carbohydrate Mallaay/Kalluun Yuumbi 1 serving = 2 g carbohydrate Hilib Digaag ⅟₂ Cup Sauce = 8 g carbohydrate Maraq/ Fahfah 1 Cup = 18 g carbohydrate
Appetizers and Snacks Bajiya 1 = 9 grams carbohydrate Sambuusi 1 = 15 grams carbohydrate Nafago 1 = 15 grams carbohydrate Bur Mandhasi 1 = 28 grams carbohydrate Bur Katuunboow 1 = 11 grams carbohydrate Bur Macsharo 1 = 86 grams carbohydrate Bur Macsharo ⅟₄ = 22 g carbohydrate
Spreads, Condiments and Spices Peanut Butter 1 Tablespoon = 3 g carbohydrate Nutella 1 Tablespoon = 12 g carbohydrate Jam 1 Teaspoon = 4 g carbohydrate Jam 1 Tablespoon = 13 g carbohydrate Sugar-Free Jam 1 Tablespoon = 5 g carbohydrate Honey 1 Teaspoon = 6 g carbohydrate Honey 1 Tablespoon = 17 g carbohydrate Regular Maple Syrup 1 Tablespoon = 15 g carbohydrate Light Maple Syrup 1 Tablespoon = 8 g carbohydrate
Spreads, Condiments and Spices Sugar-Free Maple Syrup 1 Tablespoon = 3 g carbohydrate White Sugar 1 Teaspoon = 4 g carbohydrate White Sugar 1 Tablespoon = 12 g carbohydrate Brown Sugar 1 Teaspoon = 4 g carbohydrate Brown Sugar 1 Tablespoon = 12 g carbohydrate Artificial Sweetener 0 g carbohydrate Spices 0 g carbohydrate
Desserts and Sweets Doolsho Subuq = 24 g carbohydrate Doolsho Soomaali ⅟₁₂ = 25 g carbohydrate Halwa 1 (1 oz.) = 24 g carbohydrate Buskut Eid 1 (0.4 oz.) = 6 g carbohydrate Qumbe Macaan 1 (1 oz.) = 18 g carbohydrate Sisin 1 (1 oz.) = 18 g carbohydrate Sisin Laduubay 2 (0.6 oz.) = 5 g carbohydrate Shuushuumoow 1 (0.8 oz.) = 12 g carbohydrate Loos Malabis 1 (1 oz.) = 16 g carbohydrate
Beverages Shaah Soomaali with 1 teaspoon sugar = 4 g carbohydrate Shaah Soomaali with 1 tablespoon sugar = 12 g carbohydrate Shaah Soomaali with artificial sweetener = 0 g carbohydrate Vimto 1 Can = 46 g carbohydrate Diet Soda 0 g carbohydrate Regular Soda Carbs will vary. Check label. References: 1. US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory. USDA National Nutrient Database for Standard Reference, Release 28. Version Current: September 2015. http://www.ars.usda.gov/nea/bhnrc/ndl 2. Barlin Ali. Somali Cuisine. AuthorHouse, Bloomington, IN 2007